Lemon Pepper Cornflake-Crusted Tilapia

These days, everybody's talking about tilapia, a snow-white fish with a firm texture, whose flavor is more buttery than sole.
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Instead of deep frying, we've chosen to bake our fillets in the oven with a coating of crispy cornflakes, which keeps the flesh inside moist and tender. (This form of cooking also reduces the fat content.) You can even substitute wheat flakes for the cornflakes, which will reduce the glycemic content. If you can't find tilapia, other white fish work just as well. Consider flounder, cod, sole or orange roughy.
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  • Total Time : 20 minutes - 40 minutes
  • Prep Time : 20 minutes
  • Servings : 4

Ingredients

  • 2 Tablespoons olive oil or cooking spray
  • 1/3 cup all-purpose flour
  • 1/2 teaspoon each salt and pepper (or to taste)
  • 2 large eggs, lightly beaten
  • 2 cups unsweetened cornflakes
  • 1 Tablespoon lemon pepper
  • 1 Tablespoon dried parsley, or 2 teaspoons fresh parsley, finely chopped
  • 4 tilapia fillets, 4 ounces each, rinsed and patted dry
  • 1 lemon, quartered

Optional
Tartar sauce or cocktail sauce
 

Directions

step 1Preheat oven to 425 degrees F and place baking rack in the upper third of oven. Line baking sheet with foil and lightly grease with oil or cooking spray.
step 2Lay out three shallow bowls or pans. Add the flour, salt and pepper to the first shallow bowl. Stir with a fork to mix. Add the lightly beaten eggs to the second bowl.
step 3Put the cornflakes into the Ziploc® Brand Storage Bag, press out most of the air and seal. Crush the flakes coarsely with a rolling pin. Add the lemon pepper and parsley. Pour the mixture into the third shallow bowl.
step 4Rinse tilapia fillets under cold running water and pat dry with paper towels. Lightly dust the fillets with the flour mixture, gently patting off any extra. Dip fillets, one by one, into the beaten eggs, turning over each with a fork or tongs to coat both sides. Then place the fillet into the seasoned crushed cornflakes, turning over and gently pressing the crushed cornflakes into the fish, coating both sides well. Then place each fillet on the lined, greased baking sheet.
step 5Bake in the oven for 15 to 20 minutes. The fish is done when the flesh is opaque and flakes easily with a fork.
step 6To avoid crumbling, use a wide flat spatula to gently remove the fish from the baking sheet. Place immediately on a warm platter or plate. (I put an oven-proof plate on the second rack in my oven for just a few minutes right before the tilapia is done.) Serve with a lemon wedge and tartar or cocktail sauce on the side.
written by:
Diane, SC Johnson home care expert
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comments (4)
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recent comments
2/21/2012 , 
Jonathan  M.
Really liked this recipie and it was really easy to make. It was really quick and took no time to prepare and cook the fish. For a little more flavor i added some parmesan Cheese in the corn flake mixer. The fish came out great, everyone should try it.
5/6/2009 , 
Tomi  H.
Ooops! I was so busy reading all of the recipies that I totally missed the caloric count, etc. This is a very well organzied manner to cooking different foods. I will be here every day looking for new (new to me) recipes. Thanks!!! Great web site!!
4/11/2009 , 
Sheryli  B.
Trying to watch my weight and eating less red meats, I liked this recipe a lot and know that I will be passing it on to my family and friends
4/9/2009 , 
Deborah  W.
I would like my coupons to be sent by mail

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Ziploc® brand Twist ’n Loc™ Containers
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<em>Ziploc® brand VersaGlass® Containers</em>
These containers are made from tempered glass, so you can use them to store, heat and serve food.
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Ziploc® brand Containers with the Smart Snap™ Seal
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Nutrition Facts

Serving Size: 1 fillet
Calories 260
Calories From Fat 90
Total Fat 10g
Saturated Fat 2g
Trans Fat 0g
Cholesterol 110mg
Sodium 760mg
Total Carbohydrates 16g
Dietary Fiber less than 1g
Sugars 1g
Protein 26g
Nutritional information provided by
Compu-Food Analysis, Inc.